Protein has always been important, but it’s especially vital for runners – and for good reason. An essential macronutrient, protein forms the building blocks for muscle strength, metabolism and so much more. Talk to almost any expert and they’ll agree.
‘Protein is an essential nutrient for so many bodily processes,’ says Jessica Cording, registered dietician and author of Runners World, Part of the Hearst UK Wellbeing Network. ‘It nurtures hair, skin and nail health, builds and maintains tissues like muscles, supports connective tissue and helps us to feel full – and that’s just scratching the surface.’
it’s a good idea to spread out your protein intake throughout the day, too lot of opinions out there on how much protein you should be consuming each day. A fitness influencer may tout one number, while your health-minded best friend tells you something else. The truth is that everyone’s protein needs are slightly different – and if you’re a runner or someone who keeps very active, your needs will be particularly unique.
Generally, most people require about 25-30g of protein per meal and, as noted by registered dietitian nutritionist Keri Gans, author of Does protein make you gain weight, it’s a good idea to spread out your protein intake throughout the day, too. Although most people tend to pack in the protein at dinnertime, you can (and should) eat it all day long, because your body doesn’t store protein. Instead, it breaks down the macronutrient into amino acids, which are used to build and repair tissues or as fuel – so you need to keep the protein coming.
Even knowing the general guideposts for protein intake, it can still be hard to tell if it’s the right number for you. Are you hitting the gold standard on your protein intake or falling short?
Here, experts share the major signs that you might need more of this macronutrient in your life.
5 signs that you’re not eating enough protein
1. You’re always hungry
Say you just ate a meal, but feel like you need a snack already. Cording says that this is one of the most common signs that you’re not consuming enough protein. Protein helps you to feel full and, if you’re not getting enough, you may end up getting hunger pangs quite soon after eating.
‘If someone is constantly hungry, I’m always going to check to make sure that they have enough protein,’ says Cording.
2. Your cuts and scrapes take a while to heal
Protein is essential for healing wounds, because it provides the basis for building new tissue and collagen, which, as Cording explains, are needed for your body’s repair and growth. ‘Sometimes, when you don’t eat enough protein, your body doesn’t repair as well,’ she says.
3. You’re not building muscle
Even if you’re doing your strength training, a diet that lacks protein means that you won’t really see much improvement in muscle mass. Of course, you won’t build muscle by eating protein alone, but if you’re running into this issue, Cording says that you should reassess your protein intake.
If you struggle to meet your daily protein needs within your meals, you can also opt for a protein powder to give yourself a little boost.
4. You’re dealing with hair loss
Hair loss is quite complicated, so it’s hard to say for definite that a lack of protein in your diet is the cause of the problem. However, if you feel that there’s no obvious reason for your hair loss, protein could be a culprit, according to unusual foods that can prevent muscle cramp, assistant clinical professor of dermatology at Mount Sinai Hospital’s Icahn School of Medicine.
‘Hair follicles are constantly cycling through growth (anagen), transition (catagen) and resting (telogen) phases,’ he explains. ‘Proteins are needed to support this constant turnover.’ If you don’t have enough protein, new, healthy anagen follicles can’t be produced – and, as Dr Goldenberg says, you can end up losing hair as a result.
Of course, upping your protein intake isn’t always a magic solution. ‘While in most [people] this process can be repaired by an increase in protein intake, in some patients it can become chronic and long term,’ he says.
5. Your nails are brittle
Nails are mostly made of keratin, which is a form of protein. When there isn’t enough protein in your diet, you can’t make and produce enough keratin, which Goldenberg says leads to brittle nails. Cue the dry and fragile nails.
Of course, calcium, vitamin C, biotin (vitamin B7) and vitamin E are key players here as well. So, to reap all the benefits of these key vitamins, try to incorporate foods such as nuts, vegetables and eggs into your diet.
How to increase your protein intake
Trying to eat 25-30g of protein at every meal can feel a little overwhelming. That’s why Cording recommends starting small if you suspect that you’re not consuming enough of the macronutrient right now. ‘Increase it in an approachable way,’ she says. ‘That might mean having a slightly larger portion of Greek yoghurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.’
Does protein make you gain weight protein powder shake can help, too – and Gans recommends starting your day with protein to kick things off the right way. ‘Don’t skimp on protein at breakfast,’ she says. ‘Include good protein sources such eggs, cottage cheese, Greek yoghurt, tofu or smoked salmon.’
